Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

Weight per 500 calories

Roasted Sunflower Seeds

86g

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

124g

Roasted Sunflower Seeds have 1.4 times more energy per 100g than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal having very high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

22%

69%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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44%42.8g

Fat

13.4%13g

42.8 gvs13 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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14%4.5g

Saturated Fat

3.88%1.24g

4.5 gvs1.24 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.7%0.059g

Omega 3

13%0.21g

0.059 gvs0.21 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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166%28g

Omega 6

21.4%3.64g

28 gvs3.64 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%20.7g

Carbohydrate

69.7%91g

20.7 gvs91 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.23%2.35g

Sugars

26.4%19g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.35 gvs19 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.54g

Fiber

31.7%12g

9.54 gvs12 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber

29.7%16.6g

Protein

20%11g

16.6 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Sunflower Seedsvs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

0%0μg

Vitamin A

59.3%533μg

RAE, retinol activity equivalents

0 μgvs533 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

7.6%0.091mg

Vitamin B1

72.4%0.87mg

Thiamine

0.091 mgvs0.87 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

16.3%0.21mg

Vitamin B2

76.4%0.99mg

Riboflavin

0.21 mgvs0.99 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

38%6.05mg

Vitamin B3

74.4%12mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

121%6.05mg

Vitamin B5

Pantothenic acid

6.05 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

53%0.69mg

Vitamin B6

95%1.24mg

Pyridoxine

0.69 mgvs1.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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51%204μg

Vitamin B9

59.6%238μg

Folates and Folic Acid

204 μgvs238 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

150%3.6μg

Cobalamin

0 μgvs3.6 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

1.34%1.2mg

Vitamin C

0.28%0.25mg

Ascorbic acid

1.2 mgvs0.25 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

16%96IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs96 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

149%22.4mg

Vitamin E

6.12%0.92mg

Tocopherols and Tocotrienols

22.4 mgvs0.92 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.93%2.3μg

Vitamin K

2.27%2.73μg

Phytomenadione or phylloquinone

2.3 μgvs2.73 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Sunflower Seedsvs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

6%60mg

Calcium

4.84%48.4mg

60 mgvs48.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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175%1.57mg

Copper

55%0.5mg

1.57 mgvs0.5 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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41%3.26mg

Iron

268%21.5mg

3.26 mgvs21.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26.4%111mg

Magnesium

29%122mg

111 mgvs122 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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79%1.8mg

Manganese

1.8 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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142%992mg

Phosphorus

52.5%367mg

992 mgvs367 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21.5%730mg

Potassium

12.3%418mg

730 mgvs418 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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124%68μg

Selenium

94%52μg

68 μgvs52 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.17%2.58mg

Sodium

23.7%356mg

2.58 mgvs356 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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41.3%4.54mg

Zinc

26%2.85mg

4.54 mgvs2.85 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.028%1.03g

Water

0.17%6.45g

1.03 gvs6.45 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

Dry Roasted Sunflower Seed Kernels no Salt have 24.4 times more Vitamin E than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain more Vitamin A, 9.5 times more Vitamin B1, 4.7 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Vitamin B9 per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Calcium, 3.2 times more Copper, 2.7 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Selenium and 1.6 times more Zinc than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 6.6 times more Iron and 138.2 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 3.3 times more Fat, 3.6 times more Saturated Fat, 7.7 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 3.5 times more Omega 3, 4.4 times more Carbohydrate, 8.1 times more Sugars and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Energy per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan CerealVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanCereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan CerealVS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: